If you want to lose weight, your two big allies are protein and fiber. Both help you reach a point of fullness during a meal and maintain that feeling afterward. Shoot for 30 grams of protein and at least 8 grams of fiber at every meal.
These options, along with a few low- or no-calorie alternatives to high-calorie foods, will help. (For more meals loaded with protein, check out The Lean Muscle Diet from Men’s Health.)
Fat-Loss Food #1: Cedarlane Spinach And Mushroom Egg White Omelette
This 270-calorie frozen meal has enough protein to keep you full and even sneaks in vegetables. It would be better with whole eggs, but no big deal.
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Fat-Loss Food #2: Twinings Green Tea
Green tea with breakfast may help you avert an energy crash later in the morning, a study from Poland suggests. If the grassy taste isn’t your thing, try blending some into your morning shake.
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Fat-Loss Food #3: Perdue Harvestland Organic Chicken Breast
Chicken breasts are still among the leanest forms of animal protein. Plus, these Perdue birds can’t be given antibiotics.
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Fat-Loss Food #4: Organic Valley Whole Cream On Top Grassmilk
No, it’s not milk made from grass—but that sounds plausible now, given the alterna-milks on the market. The milk comes from cows who only dined on organic grass. One cup provides 8 grams of protein. Almond milk can’t say that.
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Fat-Loss Food #5: Food For Life Ezekiel 4:9 Whole Grain Pocket Bread
Two slices of white bread contain almost 160 calories and not enough fiber to fill you up. By comparison, this pita has about 60 fewer calories than white bread has, and 4 grams of fiber. The company builds its bread with organic whole-wheat flour, lentil flour, and (get this) fresh carrots. (For more nutrient-packed bread options, check out How to Choose Bread That’s Actually Healthy.)
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Fat-Loss Food #6: Bionaturae Organic Whole Wheat Spaghettini
These satisfying noodles don’t make you feel like you’re chewing through a hay bale.
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CAN’T FIND IT? We also like De Cecco’s whole wheat pasttas, which have a slightly earthy taste. Tip: Always cook packaged pasta one minute less than the instructions. You’ll hit the al dente sweet spot every time.
Fat-Loss Food #7: Earthbound Farm Organic Spring Mix
Enjoying a salad before digging into a meal can help you lose weight. Swap dull iceberg for the fresh romaine, chard, arugula, radicchio, and spinach in this blend. (Whip up a salad that’ll actually satisfy your hunger with 4 Protein-Packed Salads You Can Make With a Rotisserie Chicken.)
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Fat-Loss Food #8: Michelob Ultra
Ninety-five calories. About 3 grams of carbs. Easy to drink.
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Fat-Loss Food #9: Good Culture Organic Cottage Cheese Classic
Its protein count (19g) is among the highest of the ones we tried.
CAN’T FIND IT? Do Friendship 2% Lowfat Pot Style cottage cheese.
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Fat-Loss Food #10: S. Pellegrino
Keep the bubbles; lose the weight. Swap in this fresh-tasting sparkling water for soda.
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Applegate.com
Fat-Loss Food #11: Applegate Organics Oven Roasted Turkey
Unlike many deli meats, Applegate is made without fillers or nitrates, so you can rest easy knowing that you’re eating high quality meat. Stuff it into a number five with cheddar and mustard.
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CountryArcher.com
Fat-Loss Food #12: Country Archer Turkey Stick
Need a filling, on-the-go snack that’s loaded with protein and not fat or sugar? These Country Archer turkey sticks are perfect to keep in your gym bag or car when you need a light snack until meal time.
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OrganicPrairie.com
Fat-Loss Food #13: Organic Prairie Ground Turkey
Sick of always eating chicken? Try organic ground turkey, which can be made into burritos, tacos, wraps and salad bowls.
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GreatRange.com
Fat-Loss Food #14: Great Range Ground Bison
Yes, you can lose weight and skip the poultry. Grill up burgers made with Great Range Brand Bison ground bison instead of traditional ground beef. A 3.5-ounce serving has less than three grams of fat but 28 grams of protein.
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Siggis.com
Fat-Loss Food #15: Siggi’s Icelandic Style Skyr
Sometimes it seems like you can never eat enough. On those days, grab a cup of Siggi’s for 16 grams of protein and just 90 calories.
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